CrossFit Midtown

Scale to 75% or less of 5RM deadlift. Rx > 365/245

In the warm-up get some work on T-spine extension and front rack stretches. Review hang clean, deadlift and the rope climb progressions.

Athletes must wear long socks or shin protection to climb ropes.

**Scaling Rope Climbs**
Rx+ Ceiling
9ft Rope Climb
1 Rope Climb Pull from standing or seated on a box (1:1 w/ 3 second hold at bottom and top)
Rope Climb Pullups 3:1
Banded Rope Climb 3:1
Plank Rope Climb 1:1
Ring Rows (2:1)

Back squat day!

Saturday 8/1 Rise Up Competition Smyrna, GA
7 am Open Gym -Michael
8 am Open Gym -Jeannette
9 am Group Class -Jeannette
8:30 am WOD 1 Heat 1 Rise Up!

We’ll carpool to CrossFit Resurgens in 2 groups: the first group after 7 am open gym and the second group after the 9 am class to get there before WOD 2, the Clean & Jerk Ladder which starts at 10:30 am!

We have 4 pull-up movements for today’s workout. Select highest level for the BMU and Burpee BMU and scale down from there for the Chest to Bar and Burpee Pull-up.

Scaling BMU/C2B**
10 BMU/ 10 C2B
C2B or 10C2B/15PU
PU
(the reps)
Barbell Assisted Pullups (BAP)
Ring Rows (rr)

**Scaling Burpee BMU/PU**
Burpee C2B
Burpee PU (above reach Rx)
1 Burpee + 1 Burpee Pull-up
Burpee PU (within reach)
Burpee Jumping PU (bar at forearm)
Burpees to target

Scale DU ~120 sec or less
DU 20-60
DU+singles (10-40 reps)
Speed step 1:1

Singles 1:1

“The Odyssey”
Partner WOD
For Time: 4 Trials of Odysseus

Part I - “Leaving Troy”
2 Rounds
500/400m Row (Damper 1)
30 DB Sn**ch (50/35)
50m Sled Rope Drag (360/270)

Part II - “Trials of the Sea”
1 Round
1250/1000m Row (Damper 4)
30 1-Arm DB Squats (50/35)
20 Burpee Sandbag Over The Wall (100/75 at 48/40”)

Part III - “Scylla & Charybdis”
3 Rounds
500/400m Row (Damper 7)
20 DB Hang Sn**ch (50/35)
100m Weight Vest Ruck (20/14)
w/ Sandbag Carry (45/25)

Final Challenge - “The Bow of Odysseus”
1 Round
2000/1600m Row (Damper 10)
20 Medball Partner Toss (20/14 at 10ft)
20 1-Arm DB Thrusters (50/35)
20 Deadshot (20/14 at 11/10ft)
20 1-Arm Devil’s Press (50/35)

All the reps are team totals. 1 partner working at a time except both partners will wear a vest on the ruck and 1 person will carry the sandbag. Partition the rounds and reps any way.

Post the time it takes to return home to Ithaca. Ex: 52:10 Rx

Good luck and good vibes for our CFM athletes competing at MetCON Rush in Hagerstown, MD Saturday!


Tune in to the live leaderboard for updates throughout the competition!
METCON RUSH

Schedule and Workouts
ITE1 "Lift Off Vol. 3"
Heat 1 Intermediate Team Women 8:05
Heat 1 Intermediate Team Men 8:05

Clean Ladder
Load 1 (185lbs/125lbs)
Load 2 (205lbs/135lbs)
Load 3 (225lbs/145lbs)
Load 4 (235lbs/155lbs)
Load 5 (255lbs/165lbs)
Load 6 (275lbs/185lbs)
Load 7 (285lbs/ 195lbs)
Attempt 1RM - Clean

ITE2 "Double / Double” Part A and Part B
Heat 3 Intermediate Team Women 10:46
Heat 2 Intermediate Team Men 11:09

Part A, FT:
30/24 - Calorie Row
30 - Synchro Burpee over Worm
30 - Worm Thrusters (150lbs/120lbs)
60/48 - Calorie Row
60 - Burpee box Jump overs (24”/20”)
60 - Thrusters (75lbs/55lbs)
Cap 18:00
Part B, Max Calorie Row

ITE3 “Dead Weight”
Heat 1 Women @ 2:23
Heat 2 Women @ 2:43
Heat 3 Women @ 3:08
Heat 1 Men @ 3:08
Heat 2 Men @ 3:28

2RFT:
50 - Wall balls (20lbs/14lbs)
30 - Toes-to-bar
100’ Sandbag Carry (each) (150lbs/100lbs)
10 - Synchro Shuttle Runs (100’)
30 - C2B Pull-ups / *RD2: 15/10 - Bar Muscle ups
•Cap 15:00

ITE4 “30 For 30"
Heat 1 Women Top 10 @ 4:30
Heat 1 Men Top @ 4:53

FT:
30 - Clean & Jerks (115lbs/85lbs)
150 - Double unders
150’ - Worm Carry (150lbs/120lbs)
30 - Worm Squats (150lbs/120lbs)
150’ - Worm Carry
150 - Double unders
30 - Power Sn**ches (115lbs/85lbs)
•Cap 13:00

QOD: What is one CrossFit or fitness movement you would like to improve?

There are over 110+ CrossFit movements that we train throughout the year. Many are in the same family of movements and are transferable skills! "The way you do one thing is the way you do everything." When you improve your burpee, your power cleans also improve! Why? Because and element of the burpee, the landing position, is the same movement pattern as the receiving position for the power clean. Train 1 you train them both!

As for rope climbs we are currently in a mini cycle and will be practicing rope climbs 1 to 2 times per week for the next 3 weeks leading up to 31Heroes WOD on Saturday 8/8! This month is a great opportunity to improve your rope climbs.

ODYSSEY
Partner WOD on Saturday!
TBA

What challenges await... What do you think we will face Saturday morning in this WOD? Comment below!!
⚔🚣‍♂️⛈️🧜‍♀️🐖
🏝️⌛️🎯💘👑

In Homer’s Odyssey, the “journey” is both literal and symbolic — it is the physical voyage of Odysseus from Troy to Ithaca, but it is also a profound metaphor for the human experience of the pains of travel, transformation, and fighting to return home.

Literal journey
The poem begins mid-story, with Odysseus still stranded on Calypso’s island, and traces his 10-year return after the Trojan War. His path is fraught with perils: storms, monsters (Cyclops, sirens, Scylla, Charybdis), temptations, and divine interference. Each episode tests his courage, cunning, and adaptability, showing that heroism is not just physical strength but also intelligence and resilience.

Symbolic journey
The Odyssey’s journey is a hero’s quest that mirrors Joseph Campbell’s monomyth:
-Departure: Leaving Troy and the war, choosing to return home despite danger.
-Initiation: Facing trials that strip away illusions and force growth — from the Cyclops’ cave to the underworld, from temptation to moral choice.
-Return: Reclaiming Ithaca, restoring order, and reuniting with family.

This journey is also a journey of identity. Odysseus must rediscover who he is beyond his war hero status — a husband, father, and king — and prove his worth through patience, loyalty, and cunning. It reflects the Greek ideal of nostos (homecoming) as a restoration of balance and order.

BAF Day!!! 🥳